TUESDAY APRIL 16, 2024
STRENGTH / FOUNDATION
10:00:
3 PRESS
5 BENTOVER ROW
WOD
AMRAP 20:00:
3 STRICT PULLUP (RX+ RING MUP)
5 T2B (RX+ TTR)
7 POWER CLEAN 95/65 (RX+ 115/85)
200M RUN OR 550M BIKE
COOL DOWN
STRENGTH / FOUNDATION
10:00:
3 PRESS
5 BENTOVER ROW
WOD
AMRAP 20:00:
3 STRICT PULLUP (RX+ RING MUP)
5 T2B (RX+ TTR)
7 POWER CLEAN 95/65 (RX+ 115/85)
200M RUN OR 550M BIKE
COOL DOWN
STRENGTH / FOUNDATION
20X:30:
POWER SNATCH (ACROSS)
WOD
20:00 CAP:
400M RUN / MOD: 1100M BIKE
20 WALL BALL 20/14, 10/9’
30 DB HANG SNATCH 50/35
20 WALL BALL
20 DB SNATCH
20 WALL BALL
10 DEVILS PRESS
20 WALL BALL
COOL DOWN
STRENGTH / FOUNDATION
12:00:
12 DB CURL
12 DB PRESS
12 DB ROW
12 STRICT KNEE RAISE
BUDDY WOD
6 ROUNDS, 20:00 CAP:
18 BOX JUMP OVER 20”
14 HANG POWER CLEAN 155/105
10 PUSH JERK
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
5 SUPERMAN
5 CAT-COW
5 BIRDDOG L/R
8 SCORPION
8 DOWN DOG TOE TAP
8 HANG ACTIVE SHOULDER
WOD
(MURPH PREP)
5 ROUNDS, 20:00 CAP:
10 PULLUP
20 PUSHUP
30 SQUAT
*EVERY 3:00 STARTING AT 0:00, DO 10 BURPEE
COOL DOWN
STRENGTH / FOUNDATION
12:00:
5 BENCH PRESS
10 PULLAPART
WOD
21-18-15-12-9-6-3, 12:00 CAP:
KB SWING 53/35 (RX+ 70/53)
GOBLET REVERSE LUNGE
AFTERMATH
TABATA R. TWIST
COOL DOWN
STRENGTH / FOUNDATION
12:00:
3 DEADLIFT
WOD
*FOR TOTAL CALS/REPS
5:00 CAL BIKE
1:00 REST
5:00 CAL RUN OR SKI OR BURPEE TO TARGET
1:00 REST
5:00 CAL ROW
COOL DOWN
STRENGTH / FOUNDATION
5X2:00:
3 FRONT SQUAT (ACROSS)
WOD
AMRAP 12:00:
10/7 RING DIP
15 MB G2OH 50/30
50 DUBS / MOD: 75 SINGLES
COOL DOWN
STRENGTH / FOUNDATION
15X:40:
HANG POWER SNATCH (ACROSS)
WOD
5 ROUNDS, 16:00 CAP:
200M RUN OR 550M BIKE OR 250M SKI
12 DB THRUSTER 45s/30s
12 T2B (RX+ 6 BAR MUP)
COOL DOWN
STRENGTH / FOUNDATION
15:00:
3 ARM BAR L/R
10 SA BAND ROW L/R
15 FACEPULL
5 SL GOOD MORNING L/R
5 PAUSE SPLIT SQUAT L/R
5 Y-T-W-L
BUDDY WOD
*TEAMS OF 2 – SPLIT WORK
AMRAP 16:00:
20 DB/KB DEADLIFT 70s/50s
40 ANCHORED SITUP
60 HANG POWER SNATCH 45/35
COOL DOWN
STRENGTH / FOUNDATION
10:00:
5 DB BENCH PRESS
10 PULLAPART
WOD
*MURPH PREP
10 ROUNDS 20:00 CAP:
5 PULLUP
10 PUSHUP
15 SQUAT
1 CLEAN AND JERK 155/105 (RX+ 185/125)
COOL DOWN